Hi antonio,
Great schedule, but I have a few questions. I hope you can answer them.
You say for a 5k runner you would simply alternate the two workouts (10X300m @3k pace and 10X400m @4k pace) all through phase 2 and phase 3.
Isn´t there a way to make this more progressive instead of alternating this over and over and over..
For example taking the 10X300 workout, would you add more repetitions e.g. 10X300, 12X300, 14X300 etc..?
or would you increase the repetition length?
e.g. start at 24X200 @3k pace with equal time recovery, then 16X300 @3k pace with equal time recovery,
12X400 @3k pace with equal time recovery,
until eventually 6X800 @3k pace.
Then with workout 2 (the tempo run) would it be a good idea to progress from longer and slower to shorter and faster? e.g. 60mins @ MP (marathon pace)
40mins @ 30k pace
20mins @ 10mile pace
Then in phase 3 there could be 2 workouts:
1: long intervals @ 105% RP (6X800m @ 3kpace with equal time recovery)
2: long reps with complete recovery @ 100% RP (4X1200m @ 5k pace)
My other question/confusion is that I thought that short intervals with short active recovery (10X300m @3k pace) achieve a similar goal as continuous tempo runs (improving aerobic power), the only difference that short intervals suit the more FT type runner and the continuous tempo runs are more appropriate for a ST runner.
If this is the case wouldn´t the schedule be more balanced for a ST runner like myself, training for the 5k by having two workouts with different physiological goals. e.g.
1: tempo runs for aerobic power, and
2: reps of increasing length at full speed on the flat and hills to extend the speed developed in the base phase into speed endurance?
e.g. hill sprints going from 10 secs up to 60 secs and reps of 100m up to 400m, all at full speed with complete recovery.
Then in phase 3, replace the tempo runs with long reps at race pace (4X1200m @5k pace, complete recovery) and replace the speed endurance reps with long intervals at 105% race pace (6X800m @3k pace with equal time recoveries)
Sorry for the really long post, but I find myself confused with what I´m trying to achieve with different workouts and how to implement them into a season.
Many thanks in advance
Tom